Fertility Yoga and womb meditation
If you are a regular reader of #fertility inspiration you know I am a fertility expert (aka fertility doula) using natural traditional medicine to help you become baby-ready. Being “all about the moon and the womb” I actively encourage you to set an intention to support your cycle with each new moon. With this in mind here is a short fertility womb yoga sequence plus meditation. If you are unsure about these poses or would like to add some others then please read my other articles womb yoga to ease conception and yoga for fertility
This sequence takes about 15 minutes. The meditation 22 minutes!
Make time to prepare the space for fertility yoga
Preparing the space for your practice is very important. This preparatory period encourages you to ground your intentions, connect with your body & “consciously connect with your future baby” – a real mind body approach to fertility. Please take time – switch your phone off & ensure you will not be disturbed. Take time to settle in to your body – gently swing your arms and twist gently from side to side when standing to loosen up the body and let the day go. Gently allow stillness to connect with your breath whilst standing on your yoga mat or floor.
Deepen your intention
Draw a Creation Fertility Card. This helps you maintain a fertility lifestyle, remain positive, “connect & call your future baby “ and “set your dedicated intention to this practice”. In yogic terminology we call this a “sankalpa”. Read the card and place on the floor in front of you.
Anoint yourself with 2 drops of Creation Essence. To do this place 1-2 drops of Creation Essence onto the centre of your palms. Bring your hands together and up to the front of your face. Open your hands slightly and breathe the Essence in deep and meaningfully. You may even repeat the mantra/intention/ affirmation on your card at the same time.
Fertility Yoga – Mountain Pose
Let us begin. Stand in mountain pose as the illustration suggests. Take three long and deep inhalations – exhale completely. Take your time. This is an important grounding exercise. Relax your shoulders and ensure your back is straight and you feel grounded and strong.
Fertility Yoga – Clearing the Aura
Now let’s begin by clearing the day from your aura and take a moment to connect fully with your body, connecting with the crown, throat, heart and sacral chakra (uterus). I have drawn some simple diagrams below but if you don’t understand them here they are:
With your hands downwards as in mountain pose turn palms upward and lift your arms outwards and above your head (as in angel wings). Place your hands together in prayer position above your head and gently arch your back to tilt your head upwards towards them. Now draw your hands downwards (remaining in prayer position) to your third eye chakra where your thumbs touch your third eye (centre of your forehead slightly above your eyebrows). Repeat your affirmation if you have one. Now bring your hands downwards ( in the same position) to your throat chakra. Repeat the affirmation. Now bring your hands to your heart centre. Repeat the affirmation. Now turn your hands downwards into this position let them flow downwards through the solar plexus (torso) to your sacral chakra (between tummy button and pubic bone). This is where your uterus/womb resides. Repeat your affirmation or say something positive to yourself such as “I am ready to conceive”). Repeat this 3 times.
Fertility Yoga – Infinity symbol for balance
Remain standing – add the infinity symbol.
The infinity symbol is also called a leminscale and is represented on the Creation Fertility guidance card BALANCE. This sideways eight represents love, balance, equilibrium, perfection and unity between male and female. It is an eternal movement of balance. When you draw this card from the Creation Fertility Lifestyle cards then the guidance suggests you may be feeling a little un-balanced spiritually, emotionally or physically. However, in this womb yoga practice I am offering the symbol to help you begin and close your daily womb yoga practice. Occupational therapists & psychologists use the infinity symbol for their patients to ease anxiety and balance the CNS (central nervous system) and PNS (peripheral nervous system). Use the tip of your tongue to draw the infinity symbol of the roof of your mouth ( I recommend 3 times) If you prefer draw the inifinity symbol with your hands onto your yoga mat or visually in front of you in the air three times. It’s important to do it clockwise and then anticlockwise. Healers and yogini’s connect the Infinity sign spiritually or via the chakras. If this resonates then try this – In your mind’s eye, as you are standing on your yoga mat imagine drawing the sideways infinity symbol above your head. Now imagine it flowing downwards over your whole body and aura – clearing negativity whilst offering unconditional love. Let Gaia Earth take the negativity away as it meets the ground and receive positive UNCONDITIONAL POSITIVE LOVE as it returns up your body to the Crown chakra. Repeat 3 times.
Fertility Yoga – Butterfly Pose
Sit on the floor.
This pose helps to open the hips and thighs and increases circulation to the pelvic area. Start by sitting with your legs straight out in front of you.
As demonstrated by my dear friend Muriel Mueller or MuMuyoga draw the soles of your feet together with your knees out toward the sides in a diamond shape. Hold onto your ankles or the soles of your feet.
Keeping your back nice and straight, lift your breastbone upward (this helps keep the back straight), and draw your shoulders away from your ears. If you suffer with a bad back then please sit on a folded towel or a small yoga block. Breathe gently, and flutter the knees up and down like the wings of a butterfly for 30 seconds. Repeat 3 times
Fertility Yoga – Spinal Rotations
Now let us relax, release tense energy and improve circulation throughout your body. All nerves travel through the spine and feed every organ in our bodies. This easy yoga pose encourages not only a healthy body but a daily emotional connection with your body and womb. Synchronising the breath helps you focus the mind and release the blocked energy!
Place your legs in a comfortable cross-legged position.
Place your left hand on your right knee. Inhale deeply.
Keeping your spine long and your chest open engage your abdominal muscles. Now twist to your right, reaching your right fingertips to the floor behind you. Let your neck follow; do not strain. Continue to lengthen your spine as you inhale, and gently twist further to the right as you exhale. Hold the pose for 8 to 10 breaths.
Release and twist gently in the opposite direction.
Reverse the crossing of your legs and repeat on the opposite side.
Fertility Yoga – Spinal Side Stretches
Side stretches lengthen the muscles between the ribs and the pelvis, including the lower back, and improve rib cage mobility and expansiveness of the lungs, making breathing easier whilst ensuring your rib cage remains supple and flexible. This stretch also works the quadratus lumborum (QL) muscle. This sits deep in the back of the waist and attaches to the top of the back of the pelvis and the lowest rib in the back. When it contracts, it pulls the bottom rib and the pelvis closer together. The QL can become short and stiff if you regularly spend long hours sitting in chairs, and it can also become tight and painful, and even go into spasm, with lower-back and sacroiliac injuries. It is also super relaxing and releases tension!
- You can intensify this asana and stretch the latissimus dorsi muscle (which extends from the back waist to the armpit) by stretching your arm overhead whilst in your side bend.
Sit on the floor/yoga mat with in a cross legged position. If your pelvis feels tight then place a folded blanket under your sitting bones or sit on a small yoga block.
Now place right hand on right hip and left hand on floor at the left side.
INHALE, sit tall
EXHALE – bed to the right side, keeping chest open and right hand on the floor.
Swap hands and repeat on the left side.
Alternate between sides to repeat seven rounds.
Fertility Yoga – The Infinity Symbol again
Returning to the infinity symbol now draw it with your hands as in the number 8. Beginning above your head (connecting with the Crown and associated higher chakras) use 1 hand to start drawing the top of the 8. Bring your hand down as you imagine drawing the first half of the 8, letting your hand cross over “mid point of the 8” between your heart and solar plexus chakra. Continue downwards to just below your root chakra before beginning the upward journey on the opposite side of the body to complete the bottom half of the 8, once more crossing over at the mid point to then complete the top half of the eight.
To complete this short fertility yoga asana practice I invite you to lie down with a pillow and blanket for relaxation. If you are in the first half of your cycle you can include the acupressure techniques we discussed a few weeks ago.
Womb Balancing Meditation
This meditation is best lying down in Savasana – the pose of total relaxation so please make yourself comfy.
You will need a yoga mat, two blankets – one folded to support the back of your head and neck and another to cover you. You can also place a pillow or a bolster under your knees for additional support.
Begin by lying on your back, ensuring your spine is against the floor. Your legs and feet should be on the floor to – angled evenly and relaxed and turned out equally. Raise your arms toward the ceiling, perpendicular to the floor and gently rock slightly from side to side to broaden the back ribs and the shoulder blades away from the spine before returning your arms to the floor, angled evenly similar to your legs and feet. With your palms pointing downwards let your fingers take a few baby steps towards your feet. This enables your shoulders to drop a little more. Now turn your arms outward and stretch them away from the space between the shoulder blades. Rest the backs of the hands on the floor as close as you comfortably can, making sure your shoulder blades are resting evenly on the floor.
If you prefer a different visualisation, choose a womb meditation (scroll down to bottom of free support page for additional meditations!) to complete this asana practice.
If you’re interested in diving into a comprehensive fertility programme then please call me on 0777133170
Justine Evans ND B.Sc Nut. Medicine is a Registered Naturopath and Nutritional Therapist. I have also completed the BWY Foundation Course as well as studied Well Women Yoga and Womb Yoga Training with Uma Dinsmore-Tuli. In tune with mother nature, western medicine, the seasons and Eastern philosophy I offer a multi dimensional approach to fertility, hormone and pregnancy health. email contact@justineevans.co.uk or call 07747 133170
Disclaimer: This article has been written as personal opinion and guidance only and should not be construed as medical advice. I am not a medical doctor.
Muriel Mueller from MuMuYoga is a British Wheel of Yoga Teacher, yoga therapist, pregnancy and fertility yoga teacher and chakra dance teacher. She has been teaching women of all ages and during all stages of their lives for over 15 years.
